On the way to yoga, students should know that standing on one leg can exercise abdominal, thigh and hip muscle strength
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Among the many single leg standing postures, the single leg standing with a / B / C should have higher requirements for flexibility and stability
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So that when doing this pose, the students showed “all kinds of postures” in class
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1
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The toe is not stable
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I think it’s sweating and the toe is slippery
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In fact, it’s not the problem of foot sliding
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It mainly fails to push the thighbone back to the hip joint
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Second, the big toe a little bit to buckle the fingers, in order to stabilize
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And the adjustment of these two small movements is where the power lies
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You can use the following two methods to practice the feeling of pushing the thigh back to the hip joint
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Methods 1
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Step on the wall with your left foot, straighten your left leg, press the floor on your back, and grasp the yoga belt with both hands
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The yoga belt is put on the arch of your right foot, pull the big bone of your leg down, and press the left and right buttocks to the ground equally
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Method 2
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Open your leg to the right, hold the yoga belt with your right hand, and insert the thigh bone back to the hip joint, and press the left and right buttocks to the ground equally, Chest did not open, shoulder forward to the right: left leg force, right thigh bone back into the hip joint, abdominal start, chest up, shoulder a straight line, in fact, the first to stand up straight is the key, leg lift how high is the second
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3
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When standing on one leg, you can’t lift B
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some students bend forward very well
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Normally speaking, the back of the thigh is pulled apart and you can lift B on the standing leg (there are two versions: one is to raise the leg a little and fold the body forward; the other is to lift B on the standing leg; The other is to lift the leg higher without moving the upper part of the body
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In the second method, the leg should be lifted higher, but many people can’t do it
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Why? That’s because of the lack of strength, especially the core strength
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The following preparations activate the core so that the legs can be raised higher
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1
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Stand up with your abdomen in a bundle, your feet slightly wider than your hips, put your hands on your thighs, inhale and exhale completely, then hold your breath, lift your abdomen up, keep it concave for about 30 seconds, then inhale deeply, stand up and repeat for 3 times
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2, Hold your upper back and legs off the ground for 10 breaths or more if necessary
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Step on the wall
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3
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Double angle a finds the feeling of abdominal adduction
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Open the length of one leg with the feet facing forward
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Both hands are in line with the feet or behind
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The small arms and big arms are vertical
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The big arms are parallel to each other
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Extend the back for 10 breaths
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4
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Stand up and lift B from a, 4
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Standing on one leg, lifting C on one leg, without hip alignment left: hip alignment, right leg rooted, left hip outward rotation downward, both sides of waist extended equally, left foot outward push right: hip misalignment, right leg left push, left hip upward lift, left waist extrusion, left foot upward push if hip alignment, right leg upward push, If you can’t reach your big toe, you can try the following method: hold your right foot with yoga belt, bend your right leg slightly, and support the wall with your left hand
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For many students, standing on one leg and lifting on the leg is a long way
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Don’t get hurt is the key! We still have a long time to practice yoga in the future! Only when the posture is in the right position can we go deeper- Award for message- Today’s topic: postures in order to better in-depth
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In the past, the prize of the winner will be automatically postponed to the next Jiayou
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